WODAMRAP 25 Minutes:Buy in: 5,000m Row/Ski OR Bike 300/200 Cal OR Run 2.5 miles AMRAP with remaining time:Wall Balls (20/14) Goal Setting:Take 15 minutes after your workout to discuss and write down (both the outcome you want and the daily routine you’ll take to get there) of one goal you want to work on for […]

Barbell ComplexBuild to a heavy, 1 Power Clean+1 Front Squat+1 Push Jerk WOD3 Rounds for time:10 Squat Cleans (135/95)(95/65)10 Push Jerks PUREFIT 3 Rounds for time:10 Medball cleans10 Medball press400 M Row/Ski

CFCody Team WOD Teams of 2:Buy in: 200 Double Unders10 Alternating rounds:2 Clean & Jerks (205/125)(185/105)(135/85)12 Toes 2 Bar/weighted sit ups/GHDBuy out: 100 Bar facing Burpees -Clean & Jerks are meant to be heavy. Divide double unders & Burpees up however

CFCody WOD 5min: Single DB Box Step ups(50/35)(35/25)5min: Calories 4min: Single DB Devils Press4min: Calories 3min: Single DB Reverse Lunges3min: Calories 2min: Single DB Thrusters2min: Calories 1min: Single DB Lateral Burpees1min: Calories -Alternate hands as desired. -to allow for machines, have some start with calories and others DB movement. PureFit WOD 4min: Single DB Box […]

CFCody WOD Strength1RM Deadlift – 20min clock -Record this number, We will use it to determine our percentages for our new Strength cycle starting next week Conditioning 4 Rounds:400 m Run/Row/Ski/Bike (20/15)8 Shoulder to Overhead (185/135)(135/95)(95/65)16 Box Jump Overs PureFit WOD Strength5-5-3-3-1-1-1KB Deadift -increase weight each set if can Conditioning 3-4 Rounds:400m row8 DB Push […]